CrossFit Nucleus, CrossFit Nucleus – CrossFit

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– Crossover symmetry 5 rep activation before class –

10 Minute Coaches Choice

– prep for Power Cleans


5 sets every 90 seconds building to a Heavy Single

– 1 Rep Power Clean & Power Jerk

– Goal is no misses until the last set, or hopefully no misses at all

Power Clean and Power Jerk (5 x 1)

Power clean and power jerk


Big Bang (Time)

For time:

50 Power Cleans 225/155

10′ Time Cap, scale accordingly.


If theres time: 5 Minute EMOM – Max Strict HSPUs, NO KIPPING!!

– Utilize Pike Push ups, Elevated Pike Push ups, or Close/Triceps Push ups as needed

– Focus on perfect Strict Reps

Handstand Push-ups (5 x Max reps)

Cool Down/Stretch

– Forearms/Wrists

– Lats

– Hamstrings

– Low back/Glutes

– Hip Flexors

– Shoulders/Chest